In the pursuit of sports and fitness, proper hydration during exercise has become a pressing concern. Yet, the question remains: is it better to hydrate before or after exercise?

Contrary to popular belief, avoiding water before exercise to prevent impacting performance is a misguided approach. Pre-exercise hydration is crucial for maintaining the body’s water storage, which helps ensure optimal blood volume during physical activity.

Preemptive hydration, combined with post-exercise fluid replenishment, helps prevent fatigue and avoids complications like blood viscosity issues from excessive perspiration. However, the timing and amount of pre-exercise water intake are critical. It’s best to drink about 300mL of water 30 minutes before starting the workout. During exercise, it’s important to replenish fluids, particularly when you feel thirsty or after around 30 minutes of physical activity.

Carrying a thermos with lightly salted water during exercise is a good practice. Small, frequent sips help maintain hydration at a steady pace. The addition of light saline water can help replace lost sodium ions, which aids in preventing issues such as

Post-exercise hydration is just as vital. Electrolyte drinks, which contain minerals like sodium, potassium, chloride, magnesium, calcium, and phosphorus, are ideal for replenishing lost nutrients. Alternatively, mixing sugar with water in a ratio of 1:15 helps maintain healthy blood glucose levels, delaying fatigue and supporting overall physical health.

Avoid consuming cold beverages immediately after exercise, as the body’s elevated temperature can lead to gastrointestinal discomfort. Cold water may cause smooth muscle spasms in the gastrointestinal tract and sudden blood vessel constriction, which can pose health risks.

Despite the growing preference for mineral or bottled water, boiled tap water remains an excellent option for hydration. The presence of scale in tap water, primarily made up of calcium and magnesium, does not indicate poor water quality. In fact, these minerals are essential for skeletal health, blood pressure regulation, and overall dietary balance.

For optimal hydration:

• Consume water 1-2 hours before exercise to preemptively rehydrate and prevent dehydration.

• Hydrate during exercise by drinking 50-100mL of water every 15-20 minutes.

• After exercise, gradually replenish fluids, avoiding rapid intake. Aim for 100-200mL of water per serving, while also supplementing electrolytes and minerals to maintain a balanced body.

Proper hydration is crucial not only for athletic performance but also for overall health and well-being. During exercise, the body loses fluids through sweating, which can lead to dehydration if not adequately replenished. Dehydration can impair physical performance, reduce cognitive function, and increase the risk of heat-related illnesses.

Electrolytes play a key role in maintaining hydration and supporting various physical functions. Sodium, potassium, and magnesium help regulate fluid balance, muscle function, nerve transmission, and pH levels in the body. Replenishing electrolytes lost during exercise is vital for optimal hydration and overall health.

The effects of dehydration can vary depending on the severity of fluid loss. Mild dehydration may cause symptoms like thirst, dry mouth, fatigue, and headache, while severe dehydration can lead to dizziness, confusion, rapid heartbeat, and even loss of consciousness.

Therefore, staying properly hydrated before, during, and after exercise is essential to prevent dehydration and maintain optimal physical and cognitive function.

In addition to drinking water and electrolyte-rich beverages, consuming hydrating foods like fruits and vegetables can also contribute to overall hydration levels. Foods with high water content, such as watermelon, cucumber, and oranges, help replenish fluids and electrolytes while providing essential nutrients for recovery and performance. These foods are not only refreshing but also contain vitamins and minerals that support the body’s hydration needs, making them an excellent complement to a well-balanced hydration strategy.